Calcium Rich Foods

Posted 1/11/2016

Our diet should be balanced, and in addition to proteins, carbohydrates and fats, attention has to be paid to the other elements necessary for good health esp. calcium.

Given below is a list of calcium rich foods, which should be incorporated into the daily diet. This should be complementary to the diet followed for any other medical conditions, eg. diabetes, thyroid, etc.

Bone healthy foods

Serving sizes based on average portions

Food

Serving Size (Average)

Calcium content (mg)

Milk and Dairy products

Milk, skimmed

Glass, 200 ml

244

Milk, whole

Glass, 200 ml

236

Yoghurt, low-fat, plain

Pot, 150 g

243

Cheese spread

Portion, 30 g

149

Vegetables

Broccoli, boiled

Serving, 85 g

34

Watercress (“Halim”), raw

Mall bunch, 20 g

34

Okra (“Bhindi”), stir fried

8 medium, 40 g

88

Red kidney beans

3 tablespoons, 105 g

75

Chick peas (“Chana”), boiled

3 tablespoons, 90 g

41

Green/French beans

Serving, 90 g

50

Nachni/Ragi

100 g

370

Nuts

Almonds (“Badam”)

12 whole, 26 g

62

Sesame seeds (“Til”)

1 tablespoon, 12 g

80

Walnuts (“Akrod”)

12 halves, 40 g

38

Breads and grains

Rice, white, boiled

Portion, 180 g

32

White bread

Slice, 30 g

53

Wholemeal/Brown bread

Slice, 30 g

32

Fruits

Figs (“Anjeer”), ready to eat

4 fruit, 220 g

506

Currants (“Kismis”)

2 tablespoons, 50 g

47

Apricots (“Jardalu”), raw, no stone

4 fruit, 160 g

117

Orange

Peeled, 160 g

75

Desserts

Rice pudding (“Kheer”)

200 g

176

Custard made with milk

120 g

166

Ice cream, dairy, vanilla

75 g

75

Fish

Sardines (“Tarle”)

100 g

500

Salmon (“Rawas”)

100 g

91

Other foods

Omlette, cheese

2 eggs, 120 g

344

Pizza, cheese and tomato

9”-10”, 410 g

873

*International Osteoporosis Foundation                                                 


 

Recommended Daily calcium intakes

Age Group (years)

Calcium (mg/day)

Adolescents (9-18)

1300

Men (19-70)

1000

Men (70+)

1200

Women (19-50)

1000

Women (Post-menopause)

1200

Women (Pregnant/Lactating)

1200

Calcium Rich Foods
Calcium Rich Foods